Are you tired of the burning sensation in your chest that seems to strike at the most inconvenient times? Do you dread the unpleasant surprise of regurgitation after a meal or the frustration of difficulty swallowing? If you’re nodding your head, you’re not alone. But fear not—you can manage GERD and find relief!
Gastroesophageal reflux disease (GERD), often called acid reflux, affects millions and can turn mealtime into a stressful experience. It’s a common digestive condition that causes stomach acid to flow back into the esophagus, leading to uncomfortable symptoms such as painful heartburn and trouble swallowing.
While medication is often prescribed, it can frequently be managed with a few key dietary and lifestyle adjustments.
Here are effective strategies to help you manage GERD and embrace a more comfortable eating experience. Refer to the image below as a quick reference guide to prevent and relieve future flare-ups.
1. Identify Triggers
One of the most effective ways to manage GERD is to identify and avoid triggers that exacerbate your symptoms. Common culprits include:
- Spicy foods
- Fatty or fried foods
- Citrus fruits
- Tomato
- Chocolate
- Caffeine
- Alcohol
- Mint
Keep a food diary to track what you eat and how it affects your symptoms. This can help you identify specific trigger foods to eliminate from your diet. The most common triggers I tend to see with my clients are coffee, alcohol, and tomato products.
2. Practice GERD-Friendly Eating Habits
In addition to avoiding triggers, adopting a GERD-friendly diet can significantly alleviate symptoms. Here are some dietary adjustments to consider:
- Eat smaller, more frequent meals: Large meals can increase pressure on the stomach and lead to reflux. Aim for smaller, more frequent meals throughout the day to reduce pressure.
- Incorporate alkaline foods: Foods like bananas, oats, and green vegetables can help neutralize stomach acid and reduce irritation.
- Stay hydrated: Drinking plenty of water can aid digestion. However, limit fluid consumption during and immediately after meals to prevent overfilling the stomach.
- Eat slowly: Take time to chew food thoroughly and enjoy your meals – about 20 minutes or longer. Eating too quickly can increase the likelihood of reflux.
- Avoid late-night snacks: Eating close to bedtime can trigger reflux when you lie down. Aim to finish eating at least two to three hours before sleeping.
- Sit up after meals: Remaining upright for at least an hour after eating can help prevent reflux by allowing gravity to aid digestion.
3. Maintain a Healthy Weight to Manage GERD
Excess weight can increase abdominal pressure and exacerbate GERD symptoms. If you’re overweight, losing even a small amount of weight can significantly improve your symptoms. Engaging in daily physical activity and making healthier food choices can contribute to weight management. Exercise can also improve overall digestion. You may find that lower fat, mild, low-acid meals reduce symptoms and make weight loss easier. For instance, brown rice, grilled chicken breast and a green veggie with ½-1 tsp of olive oil seasoned without cayenne or black pepper.
If you need ideas for healthy meals that promote weight loss, check out my done-for-you meal plans with recipes, shopping lists and weekly meal prep tips!
4. Avoid Tight Clothing
Wearing tight clothing, especially around the waist, can put pressure on the abdomen and exacerbate GERD symptoms. Opt for loose-fitting clothing that allows for comfortable movement.
5. Try Throat-Coating Herbal Teas
Demulcent herbs like slippery elm, marshmallow root and licorice root have a “slimy” quality to them that creates a protective film over irritated and inflamed tissue. Don’t worry, they don’t taste or feel slimy when you drink them. Some of my clients like Throat Coat by Traditional Medicinals which combines multiple herbs in one tasty tea. Keep in mind that while peppermint tea can soothe an upset stomach, nausea and bloating, it can relax the lower esophageal sphincter, contributing to acid reflux. So, try to avoid teas with peppermint.
Ask for Professional Help to Manage GERD
As you work on these dietary changes, you may be able to avoid or reduce medications. Many acid-controlling medications can contribute to low iron and low B12, and can even contribute to kidney problems with chronic use. However, if you’re already on a medication for GERD, always consult your doctor before stopping medications. It’s safest to work in conjunction with your doctor and dietitian to gradually wean off medications if appropriate.
You can manage GERD with a multifaceted approach that includes dietary modifications, lifestyle changes, and medical intervention when necessary. By understanding your triggers and adopting healthier habits, you can significantly reduce symptoms and improve your quality of life. If you’re struggling with GERD, don’t hesitate to reach out to me for guidance and support!
